In which Dee gets it in her head to run a 25K

[MissDee]

I've completed NROL HT1, and now I'm transitioning my emphasis from lifting to running. I have a 25K in May. I plan to lift twice a week, run four times a week, and either run, bike, or swim once more each week.

I've had a hard time with winter running, and I need to get over it. I don't get the treadmill. I have a harder time with shorter and slower runs on the treadmill than I do outside. But it's something I've got to deal with if I'm going to run in Michigan.

I also haven't embraced running outside in the cold. It's time to get over that, as well.

I ran outside on Thursday. I did speedwork with my new Garmin. I have it beep at me each quarter. But the pace data from it wasn't clear. So I learned that I need my watch as well. I do need to use the track when I can, though, because of the hills around here. I don't mind running them, but they aren't great for speedwork.

It was 20 degrees when I ran, and I survived I plan a three miler today and five on Sunday.

I've taken the week off lifting. On Monday I plan to start the Minimalist Workout.

[MissDee]

I ran my three miles on the treadmill yesterday, and five outside today. The three were alright. The five was nice. The last mile felt especially good. Of course, it's downhill.
elevation.AdaDriveOutandBack.bmp

[twinsavsvikingsfan]

Hey, nice graph!

Any goals for the Riverbank? I'll see you there!

[MissDee]

You'll see me before that. I'm stalking you I read your race schedule, and just learned about the Ridge Run and the Striders ten miler. I think I'll be ready for those.

[twinsavsvikingsfan]

Very cool! It'll be nice to meet.

Are you aware of these sites? They are where I find most races.

http://www.runmichigan.com/eventcalendar/index

http://classicrace.com/

http://greatlakeschampionchip.com/

[MissDee]

I knew about classic race, but not the others. I found them all this morning, though, by searching on the race names you left in that running thread. Thanks! I've been wanting to find some longer races before the River Bank.

[MissDee]

Monday, January 29

Minimalist Workout
90 second rest, 4 sets of 5

Deadlift
5/120,5/130,2X5/135,

===================
Superset

Dumbell Incline
5/25e,3X5/27.5e

Dumbell Row
5/30e,5/35e,5/40e,5/35e

===================
Superset

Wide grip lat pulldown
4X5/75

Swiss Ball Pike
4X12/bw
=====================

Deadlifts - No rack, so I deadlifted from the floor. I tried, at the lower weights, setting the bar on some plates, but that was kind of awkward. But, frankly, 135 felt fine. So I think I'll just be able to start at 135 from now on. I may not make the higher rep sets right away, but I'll get there.

There's no seated row at the gym, so I subbed a dumbbell row. I eventually found a Cybex type machine I'll play with next time.

Swiss Ball Pikes are awkward. Nearly took out the guy next to me. I'm a little embarrased to do them. But Alwyn told me to, so I did

This went pretty quick. With the drive, treadmill warm-up, and dynamic warm-up, just a little over an hour. I may be able to fit in a third day a week.

[MissDee]

Did my first spinning class today. My feet kept falling out of the cages, and my speed wasn't as high as the instructor's, but I'll get there. It was challening and fun.

[MissDee]

Wed, Jan 31
3 mile pace run, 9:39, 9:41, 9:43
These times aren't great. I ran 9:35 my last 10 mile race. But six weeks before that my very first race I ran about 12 min/mi. And I have seven weeks until my next ten mile race. So, I have both room and hope for improvement.

So here is my neighborhood three miler. It is my most common run.
elevation.neighborhood.bmp

[GG300]

Good luck on the 25K training and congrats on finishing HT1. I will be starting my 12 week half training program on Feb 11 for a May 12 race. I have another 4 weeks of EDT lifting and then I am going to focus more on the running as well. As slow as I am I will have to.

[MissDee]

Love the new avatar As you all must understand, I often start to compose my posts during my run. Today as I thought about that 12 min/mile run, I remembered that it was the same day as your weiner run, and I started laughing out loud while running

[GG300]

Always glad to be able to provide a chuckle. As far as the Avatar, I thought I would start with a snail and hopefully by the time my Half comes around I can graduate to a turtle.

[MissDee]

30 min tempo run.

Pace: 10:25,9:04,10:34

Like that 9:04.

I wish that the garmin would just let me HAVE the data. It gives me graphs, but they're so rough! I'd like to be able to knock off some of the peaks and valleys, and get something meaningful.

[MissDee]

3 mile run on the treadmill, while watching Groundhog Day. There's a metaphor in there, somewhere.

Also, did the Minimalist workout. 2X15. I deadlifted 135 for 15, then for 8. Incline dumbbell chest press, 15/20e,15/25e. Dumbbell Rows 15/25e,15/30e. Pulldowns 2X15/70. Swiss ball pike 2X15/bw.

Last time I felt that swiss ball pike.

West Michigan is getting a big snow. The gym closed a noon. It's beautiful. Still, I chose not to run in it!

[twinsavsvikingsfan]

I wasn't able to get my run in at all today.

[MissDee]

Yea, I have a six miler scheduled for tomorrow. Which will take about as long as your long run Tomorrow is supposed to be colder. Hopefully the gym will be open. Now, if I Groundhog Day is showing when I'm running the treadmill tomorrow, that will be really strange

[MissDee]

My new avatar is me sledding, which I've been doing each Wednesday. I sled with crazy people. This is my pack, all tied together in one big death train, as they call it. My particular cub is upper left.
sledding.all.2.bmp
Each time they start down the hill, they all cry "Prepare to Die!"

[gregl515]

I'm a little envious. In a good way.

[MissDee]

Well, my gym has been closed since noon Saturday, it's feakin' cold here. and I've got a sick kid. I'll probably jump on my recumbent bike, but that's it for today!